Ankle Mobility
- ggmoore134
- Oct 13, 2022
- 3 min read
What is ankle mobility?
It is the flexibility and strength of ankle joint and surrounding muscles, tendons and ligaments.
The ankle is a hinge joint, that allows 2 specific movements, these being plantar flexion and dorsiflexion. Plantar flexion is the movement of the ankle joint where the foot points downwards, ‘planting your foot to the floor when driving’ is a good way to remember this.
Dorsiflexion is the movement of the ankle where your foot moves upwards towards the front of your leg, this can occur in 2 different movements, moving your toes up towards your shin or bringing your shin down towards your foot.
These movements are crucial for daily functions, including walking and bending over, but are often overlooked as the cause for inability to perform in the gym or while exercising.
Ankle immobility is one of the leading causes of decreased squat technique and increased pain during the movement!
What can cause ankle immobility?
There are a number of factors as to why you may be having trouble moving the ankles in the way you wish to or even in daily function. These can include:
Misuse, overuse and underuse
Performing tasks without the proper technique
Overusing or over compensating the ankle joint
Not using the ankle joint enough, so when you do use it, it is stiff and causes pain
Soft tissue or joint restriction
Tightness in the lower leg muscles, knee and even hip can cause a restriction in the ankle
Genetically and over time, the ankle joint can become restricted. Some people can have genetically weaker knees or hips, with in turns decreases the mobility and function of the ankle joint.
Structural damages and changes
Injuries to the ankle, knee or hip, can cause structural damages resulting in the need for rehabilitation due to restriction in the ankle.
Impacts of ankle immobility?
Increased knee valgus (inwards turning of the knees) this can happen when the ankle joint is weak and allows for increased mobility or immobility of the ankles.
Increased pronation of the feet (inwards turning of the ankle joint)
Decreased knee flexion, ankle restriction can lead to decreased mobility of the knees and hips.
Increased forward trunk flexion (the body may lean forward more during movements such as squats, leading to technique being off and increasing risk of injury).
Testing ankle mobility is super easy, check this video out for a demonstration!
Measure 12cm away from a wall, place front foot toes on the line.
Lean towards the wall, keeping your heel on the ground.
If your knee touches the wall without your foot lifting you have good ankle mobility.
If your knee can not touch the wall without your foot lifting, you have a restriction in your ankle joint.
In the video linked above, you will see I have very restricted and tight ankles, this causes my knees to turn inwards when I squat and run, along with extended periods of standing up leading to hyperextension of my knees. This is a really easy problem to start fixing, and something I work on every time I exercise, making adaptation when needed to assist with building ankle strength. And this is something I can help YOU with!
Ankle mobility is so important for your body’s daily functioning, these are so easy at home exercises you can do to help build and support you ankle mobility.
Exercises to build ankle strength and mobility:
Heel drop/eccentric calf raise
Goblet squat stretch
Plantar foot release
Ankle dorsiflexion stretch
To conclude
Ankle mobility effects the functioning of not only the ankle and lower leg, but also the knees and hips. Building ankle strength and increasing mobility, will benefit you not only in the gym while doing squats and lunges, but also in daily function, such as walking and bending over. But remember there are many causes to ankle mobility, that don’t start at the ankle joint, look at your calves, knees and hips.
If you need help understanding your ankle mobility, or would like to work on building your strength and mobility up, contact me for a free over the phone consultation!
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